With dozens of mouth-watering, nutrient-packed treats available, it seems that all of your vitamin and mineral needs can be met with a tasty snack. Women-specific functional foods are generally lower in calories, catering to calorie-conscious women, and they do provide many of the nutrients women tend to be lacking. But some of these foods provide so many vitamins and minerals that health professionals are worried that they might cause consumers to overdose on certain nutrients.

Calcium

Calcium helps keep bones and teeth strong. It is especially important for women because they are at increased risk of developing osteoporosis. Unfortunately, three out of four women don’t get the recommended 1200 milligrams (mg) of calcium per day.

The best food sources of calcium are low-fat or fat-free dairy products. But because many people find it hard to consume enough dairy to meet calcium needs, extra supplementation is often necessary.

Women-specific functional foods pack a hefty dose of calcium, which is great for women who need more calcium. But chronic calcium intakes over 2000 mg per day might cause adverse effects, including constipation, malabsorption of other nutrients, and kidney stones. The risk of getting too much calcium will increase as more and more foods are fortified with calcium.

Folic Acid

If all women consumed the recommended 400 micrograms (µg) of the B vitamin folic acid each day, 50%-70% of neural tube birth defects would be prevented. The tricky thing about folic acid is that women need to be consuming it before they become pregnant to prevent neural tube defects. This may be difficult as about half of all pregnancies are unplanned.

All enriched grains (white flour, pasta, bread, and rice) in the United States are fortified with folic acid, but two-thirds of all women still aren’t getting enough. Many women-specific functional foods contain most or all of the daily recommendation of 400 µg of folic acid.

The Centers for Disease Control and Prevention say that folic acid is not toxic when consumed in large amounts. However, pernicious anemia, a rare condition caused by vitamin B12 deficiency, may be masked in people who consume over 1000 µg of folic acid per day.

Soy Protein

Studies show that 25 grams of soy protein per day can reduce LDL cholesterol levels, decreasing the risk for heart disease. Soy might also help reduce the risk of osteoporosis and alleviate menopausal symptoms. But soy contains isoflavones, estrogen-like substances that could, in theory, have harmful effects, such as increasing breast cancer risks (although this has not been proven).

Because soy may help reduce the risk for osteoporosis and relieve symptoms of menopause, manufacturers of women-specific functional foods often include soy protein in their products.

While more studies are looking at the benefits and risks of consuming soy, women can generally feel safe adding it to their diets. Most health professionals view soy as a beneficial component of a heart-healthy diet, and recommend that people consume more of it. But don’t take too high a dose of concentrated soy isoflavones. In Japan, a country where soy foods are popular, few women consume more than 50 mg of soy isoflavones daily.

Calories and Sugar

While women-specific functional foods are loaded with many essential nutrients, they also contain more calories and sugar than nutrient-dense fruits and vegetables. While none of these products will blow your diet, they can certainly add up. Just 100 or 200 extra calories a day can contribute to weight gain over the long run. As far as sugar is concerned, the US Department of Agriculture (USDA) suggests that people who eat 2000 calories a day try to limit their added sugar intake to no more than 10 teaspoons—or 40 grams—per day.

Nutrition Information

The following table lists the amount of calcium, folic acid, protein, calories, and sugar per serving in some of the more popular products formulated for women:

Women-Specific Product Nutrient Information

Product

Calcium (% Daily Value

Folic Acid (% Daily Value

Protein (grams)

Calories

Fat (grams)

Sugar (grams)

General Mills Curves cereal

25%

35%

2

100

0.5

4

Quaker Oatmeal Nutrition for Women (Golden Brown Sugar)

50%

35%

5

170

2

12

Luna bar (Nutz Over Chocolate™)

35%

100%

10

180

4.5

12

The Bottom Line

Although sweet cereals and candy-flavored treats may be more tempting than fruits and vegetables, tofu, or dietary supplements, they probably aren’t the perfect fix for your nutrient deficits. First, by consuming these treats, you run the chance of overdosing on vitamins and minerals. Dietitians still recommend that people get the nutrients they need from foods. Also, to sweeten these foods, food manufacturers can’t get around adding sugar to them, which packs a caloric punch.

If these women-specific functional foods appeal to you, have them occasionally. Many women don’t get the nutrients they need, so an extra supply every once in a while probably won’t hurt. But, as more and more of these products become available, keep in mind that there can be too much of a good thing.

Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY.
Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.